Mind Pump: Raw Fitness Truth - 2477: Our 10 Favorite MAPS Programs

Episode Date: November 28, 2024

Our 10 Favorite MAPS Programs The origin story of MAPS. (1:29) Our 10 Favorite MAPS Programs #1 - Fat loss (Anabolic). (3:41) #2 - Strength (Powerlift). (5:44) #3 - Conditioning (Performance). (9:13) #4 - Bodybuilding (Aesthetic). (11:54) #5 - Unconventional mass (Strong). (15:16) #6 - Fun (Old time). (17:33) #7 - Women (Muscle Mommy). (21:26) #8 - Beginners (Starter). (23:10) #9 - Moms and dads (15, 40+). (26:17) #10 - Travel (Suspension). (29:09) Questions: If I’m a personal trainer, what programs should I own? (31:32) What do you think of HIIT? (32:38) Related Links/Products Mentioned Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump TRIPLE ENTRIES for Black Friday Sale!  ** ALL MAPS Fitness Products 60% OFF. Coupon code BLACKFRIDAY. The code will expire on Sunday, December 1st. Each purchase enters you to win one of two 5-day stays at the Mind Pump Park City Vacation Home. Each winner will receive $1,000 cash for travel and food. Bundle purchase - 30 entries, Program purchase - 15 entries, ALL other MAPS purchases (mods, guides, etc.) - 3 entries. Winners will be announced and contacted in December. ** Mind Pump #1152: Why You Should Powerlift Mind Pump #2397: How Do I Train Like My Favorite Athlete? Mind Pump #2247: Can You Look Like a Bodybuilder Without Taking Steroids? Mind Pump #1062: Get Strong… Look Better Naked Mind Pump #2340: The Ultimate Muscle Mommy Workout Program Mind Pump #2230: How to Optimize Your Training, Diet & Lifestyle After Age 40 Mind Pump #1925: How to Build a Great Physique in 15 Minutes a Day Mind Pump #1697: HIIT Training Doesn’t Work (Unless You Follow These Steps) Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Ben Pollack (@phdeadlift) Instagram Robert Oberst (@robertoberst) Instagram Amelia Boone (@arboone11) Instagram Justin Brink DC (@dr.justinbrink) Instagram ATHLEAN-X™ | Jeff Cavaliere MSPT, CSCS (@athleanx) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today's episode, we talk about our personal favorite, Maps workout programs. These are the 10 best ones according to the creators of the Maps workout programs. These are the 10 best ones according to the creators of the Maps workout programs. This episode is brought to you by LMNT.

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maps workout programs 60% off all maps workout program bundles. Also if you get anything right now you get triple entries to win the free vacation at the Mindpump Park City House. In other words, if you get a bundle at 60% off you get 30 entries. If you get an individual program for 60% off you'll get 15 entries which means you're likely to win that free five-day vacation. Anyway let's get it started. Go to mapsfitnessproducts.com, use the code black Friday for the discount and the entries. Alright, back to the show. One of the most common questions we get asked,

we get lots of emails on this in fact all the time, is what are your personal favorite MAPS programs? We have a lot of workout programs that people follow. There's a ton of them, but we also have our personal favorites, so that's what we're talking about today. Who's your favorite kid? Yeah, and I thought it would be wise if, so people who don't know,

I don't know why they tuned in to this episode, but if you don't know, MAPS programs are the workout programs that we create. And each program has kind of a different goal or a different avatar in mind. When we go and create these, we typically think of the person that we're creating this for,

and then we write up the program. They're typically about three months long, some a little longer. And I thought we would list our favorite programs by goal, right? So like top goals and then what our favorite programs are. Which one fits best or suits best? Generally speaking, right? Now there's massive individual variances between people and some things you have to consider more than others. Like your goal may be fat loss, but you've never worked out before,

well we're probably gonna start with the beginner program, regardless of what your goal is. But nonetheless, these are general goals, and so we're gonna give our kind of general. Why don't you start by actually telling people how you came about the acronym? And how, like, because it's, we haven't talked about the origin of that.

Some new people probably don't know that. So it stands for Muscular Adaptation Programming System, which just because workouts, all workouts, all exercise, but strength training in particular, the goal is to get the body to adapt in a particular way. And what I had noticed back then, which we talk about all the time, is so many workouts don't seem to take that into consideration. Most workouts or many

popular workout programs are just based on getting you sweaty, making you sore, adding some kind of new novel component, some gimmick. And some people improve their fitness as a kind of accident, but they're not targeted, they're not specific, they're not well programmed. So I came up with that acronym because I'm like okay, this is gonna be a program that's designed specifically to induce the adaptation that we're looking for and that's been the way it's been ever since. So first goal, obviously most common goal is fat loss. I listed MAPS anabolic.

I love that you put that for fat loss because I think the average consumer wouldn't think that because it's marketed as a muscle building program, but most important part of the muscle building program and process or result I should say, or outcome from that is a faster metabolism. Yes.

And so, and we've talked on the show many, many times about when I would first get a client, regardless of how overweight they were, I would not put them on a calorie restricted type of diet and just make them, I did early on in my career when I did what I was doing, right? I used to cut their calories, make them get on the treadmill, keep them moving, circuit training,

that was kind of the philosophy was the old, let's see if I could beat the, outpace the amount of calories they're consuming and get them to lose weight. And initially that would work, and then I hit these hard plateaus. Took me years to figure out that I was going about it all the wrong way.

Later on, realized, if I had the same client that was overweight like that, I was going about it all the wrong way. Later on, realized, you know, if I had the same client that was overweight like that, I was far better off building their metabolism up, building muscle, and then putting them in a cut and dieting, and they had way more success. It took me 10 years to figure that out, and a lot of frustration. You know, the other reason why MAPS Antibolic

is so great for fat loss is it's the most appropriate volume for being in a calorie deficit. It's not a high volume program. We have other programs that are also muscle building that are very high volume that would probably be too much for most people in a calorie deficit. Whereas MAPS Anabolic works well with a calorie deficit because the volume, I mean, phase three the volume gets kicked up a bit, but throughout most of the program the volume's pretty damn, it's good, it's good, and in a deficit if you're somewhat fit it'll work, it'll totally work for you. So it's a great like muscle preserving,

metabolism boosting, or maintaining program while in a deficit which is necessary for fat loss. I love that. Yeah. Next, strength, just pure strength. You know, we have a lot of programs I would consider for this, but because those other programs are better in other categories, which we'll get to, I put per power lift here, I think power lift is just a pure strength, you know, squat bench deadlift program. Yeah.

It's the most geared towards that. It's the most like directly like metric based, like if I'm loading a weight or am I not loading weight and it gives you that pure progression of how to do that specifically. And it's, I mean, you're really not focusing, uh, quite as much, uh, you know, in terms of like going beyond the big core lifts, which is, you know, this is just pure strength, what do you have? Well, what I love about this one, and I agree here,

is that these core lifts carry over into all other pursuits. So if your main focus was, I want to get strong, well, let's first go get strong in the big core lifts, because if you get strong in those, you'll end up being strong in almost any other lift and so if I'm building a pathway to somebody considering themselves strong and by the way we measure that is through these lifts right so how much do you squat how much do you deadlift how much do you bench press those movements are how people measure how strong they

are so a program that's completely geared and centered around those movements to get you strong in those movements is the ideal pathway for someone to lay that foundational strength. Yeah and it's just simplified. It is and you know all all of our programs aim to make you stronger but there but the primary goal of power lift is that's it like if you you should be stronger at the end that's all that matters with this program so it's literally a pure strength. How much force can you generate? That's all that matters with this program. So it's literally a pure strength. How much force can you generate?

That's right. And that's really what's being measured here. We also, this one was written in collaboration with one of our friends who's an incredible power lifter. And so this was the first time, I believe, is this the first time that we introduced coaching? Yeah. So that was kind of a cool twist.

So as we go through these two, I think we should talk a little bit about when we introduced the program, what it's for, also any sort of nuances that was kind of a cool twist. So as we go through these two, I think we should talk a little bit about when we introduced the program, what it's for, also any sort of nuances that was unique and different. Yeah, there was some coaching on the technique of how to do the lifts and prepare for them. Contest prep, I mean, you could, in a sense, you could prepare yourself for joining

a powerlifting competition. Well, I remember when we first started talking about, I mean, we wrote the core three, the original three programs all by ourself. And then as we started to move into other lanes, even though all of us are proficient enough to write a program for damn near any type of a client, we also recognize that we have relationships and friends

with people that are even more experienced in those fields. So instead of just saying like, yeah, we could go do this and proving that we could do it by ourselves, we actually went out and sought after some of the most respected people in that space. And our good friend Ben Polk is one of those people who is just an incredible power lifter, a very intelligent power lifter.

And so collaborating with him, we always thought, okay, this is even better. It's like, I'd love to hear this feedback and he did just like everybody that we collaborated with even though we created the program having them as a second pair of eyes to actually oversee it or look at or add their two cents I think was super valuable and he was one of the first I don't know if you think he was one of firsts I mean Robert Oberst for strong and then we had Amelia for this year and we all said dr. Brink with. Dr. Brink from Prime Pro.

Brink was first. Yeah, so Brink was the first collab and then I think Pollock was maybe the second collab. That's right. But cool. That's right. Next, conditioning. So conditioning refers to essentially

athletic performance, right? A combination of strength, stamina, some endurance, stability, uh, also the ability to exert this strength in power in different directions. You know, conditioning would refer to the kind of strength that you would, that would apply to, uh, athletic pursuits. That was an easy one for me to pick.

Mass performance. It's the, it's by far the most geared towards conditioning and performance in general. Now we have other programs that will give you some good conditioning, cardio's good, OCR will give you some of that, but performance is so well balanced, like I don't care what sport you play,

it's gonna get you more conditioned and fit. It was my favorite way to present cardio, because it reminded me of the off-season training for an athlete and doing this in blocks and focusing on max strength and moving in different directions which is vital for athletes to be strong in multiple directions and be capable of exuding power from different positions and then really testing that and testing the durability of being able to do these movements for a little bit longer time lengths and be able to stay conditioned. Again, for the audience to shed light on the origin of this program, this was one of the first. This

is actually the first program we all wrote together, and it was in response to the way we came out talking about CrossFit. So early on when the show first started, we critiqued a lot of the programming of the CrossFit gyms and just the way they were ran. And one of the pushbacks that we got from our audience was, okay, we respect you guys as trainers. We know you've been doing this for a long time, but what if I like to train this way? I like those lifts, I like these things. I like the conditioning that I get, the athleticism that I feel from training like CrossFit. If you guys say it's so bad, but I want all those things,

how would you guys write a- It'd be your version, yeah. Yeah, how would you guys write that program? And this was our answer or response to that community of people that love the attributes that come from CrossFit, because obviously it can create these incredible athletes and specimens that can do all kinds of cool feats. But we believe that there's a better way to approach that. And that's what mass performance was really about.

So if you are very performance, athletic driven, you like crossfit style of training as far as the types of movements and the attributes you get from it, to me this is a better way to do that. Great explanation. Next is bodybuilding. Like what is the best bodybuilding program? Now we have several programs that would qualify for bodybuilding but I chose MAPS Aesthetic because that would qualify for bodybuilding, but I chose MAPS Aesthetic because really the foundation and crux of bodybuilding, right? The root of bodybuilding is to develop, of course, building the body, but it's also to build the body in a very balanced way. Like if you have the biggest shoulders, but you go on stage and it doesn't match

the rest of your body, you're going to get judged harshly. Bodybuilding is about the whole package, developing this really symmetrical aesthetic physique that has balance. And MAPS Aesthetic has that baked in there. So MAPS Aesthetic is a, of course, is to build muscle, right? But what it does is it has what are called focus sessions, which allow the user to add volume to weaker body parts to bring those weaker body parts up to develop or present a more balanced physique. It's

really the only program that does that. Other programs are otherwise we programmed everything in there with with aesthetic. What's left in there for you to do is what areas do I want to place special focus on? A little more emphasis there. That's right and you can look at your body like a sculptor and sculpt it accordingly. Now, the reason why this one wasn't the where MAPS and Ebola gets the higher volume program, this is a high level bodybuilding style workout program,

but it definitely does what it says. I mean, this is my favorite, obviously. Inspired by my journey into competing, I remember we had just created performance, all of us together. It was time for a new program. I was right in the thick of bodybuilding. And I remember communicating this with the guys off air a lot, which is the way that this would happen is I would go to a show and just like Sal said, I would present my physique and then I would meet with the judges afterwards and I'd say, Hey, you know, where can I be better?

And they say things like, Oh, you know, your shoulders are really developed, but your chest could come up to match it more. Or you got a great low back, but you need to develop your quads more. They would give me parts of my body that wasn't as symmetrical. And then what I would have to do is go, okay, I'm now back to the drawing board. I'm getting ready to train for the next show coming up. I'm going to take what I heard for feedback on how I, and so I would intentionally build volume into the program based off of the feedback

that I got, and I remember telling the guys like, man, this would be a cool program to write for the audience because how often do you hear this from a client where they come to you, and I know these guys would say the same thing, like almost every client, when I would assess them at the very beginning, would tell me things like, oh, I wanna to, I want to build my shoulders more. I want to go my butt more.

I want to build my, like everybody has a body part that they wish was more developed than something else on their body. And how would you go about programming that? And the recipe for most people is just, Oh, do more of it. But there is a delicate dance of how to scale volume properly so you don't actually go back the opposite, or go back the opposite direction. And so this was our way of being able to create a program,

first one too, that was customizable, that people could look at and go, hey, I personally want this and this muscle group, and then you just plug and play, and you should be able to see a difference in those muscle groups at the end of that program, which that was really cool. I thought that was a lot of fun.

Again, like traditional bodybuilding, that's the idea. So it's the closest to that. I mean, it is a bodybuilding, that's why we designed it. Next, I put down unconventional mass. What do I mean by that? Building muscle, a lot of muscle, but in kind of an unconventional way. This is Map Strong, hands down.

This program, for me, was surprisingly effective at just building muscle. But a lot of the movements in there are not traditional bodybuilding movements. Even the traditional bodybuilding movements aren't done in traditional ways. And this was the first time I had followed one of our non-conventional kind of programs. And I remember just getting blown away at like the back development that I got from it. Just the overall strength and stability. My core got so solid from this program.

And I just, my forearms. I just. Muscle endurance. Just. It was, this was one of my favorites, and it continues to be one of our favorite programs that people will write in on. They'll often say, oh, this is one of my favorite ones.

Yeah, when I think of why this instead of powerlifting, it's a different type of strength. I think of this as someone who wants real world strength. Someone's like, I want to be able to throw a bale of hay. I want to be able to pick somebody up on my shoulder. Hug something really heavy and awkward and be able to move it. There's movements, I want to be able to throw a bale hay. I want to be able to pick somebody up on my shoulder really heavy and awkward and move it. There's there's movements in there that are so unique. Like power lifting was very cut and dry. I was like, okay, these are the

specific movements for power lifting. You got to get good at where strong was like, you got to do a strong man competition, which involves a little bit of running and throwing and lifting and carrying and flipping cars and just weird stuff. You have to be like, it's like a diesel truck. Yeah, dude. Arguably, and maybe by this time, I'm trying to think of the order of all of our programs

that we had written, one of the most unique. I mean, everything from, we came out the gates in a very unconventional way of high reps, right? We had movements like zurchers in there, we had circus presses in there, we had, I think windmills are in that program too. It carries that we're including that a lot of unique things were put into that program that translate to real world strength.

And so if you were somebody who's like, I'm into strength power lift is like, power lift to me is like, get strong at the big core lives, just get strong in general is what strong is to me. That's totally, it actually became one of the most popular program among our for women. Yeah, because the posterior chain because of the butt in the back of element. Yeah, development is insane. Oh, it's amazing. All right. Next. Uh, I put a category for fun. So, and this is for people who you like working out, you love working,

you like it so much. You want a unique challenge. You want to go to the gym, you want to do different kinds of strength training. Maybe you've been working out for a while or maybe not. Maybe you just like, you know it so much. You want a unique challenge. You want to go to the gym, you want to do different kinds of strength training, maybe you've been working out for a while or maybe not. Maybe you just like, I don't know. You think you know it all. Yeah, and I just want to try different things. By the way, that's a great value to have and find in your workouts, because that'll,

that's the rest of your life. You plan on working out for the rest of your life, you want to find it enjoyable. And I put MAPS Old Time here. It's the, it is the most different program that we have. Now the side effect of Maps Old Time is incredible core development, shoulder development, grip development, and just people come back and say,

my deadlift went up 30 pounds, even though we're not doing conventional deadlifts in this, or my overhead press went up 15 pounds. Teespine stability, like, I mean, just doing any kind of, uh, movement that normally you might twist or rotate a little way and, and your body's going to overreact or you're going to be unstable in it. Like this makes you solid. It like solidifies all the gaps in your training. It was based off of the, the, the bronze era of bodybuilding. These are bodybuilders that trained

at the turn of the century, late 1800s, early 1900s, and they didn't have supplements, didn't even take supplements, let alone anabolic steroids. In many cases, they didn't even have a squat rack that didn't exist in those days, or they didn't have a bench, and yet they developed these,

not just impressive physiques, just to give an example, a one-arm bent press. Now this is a one-arm press overhead, okay, so you're holding something overhead. The record at the time was over 300 pounds. These were men that weighed 190 pounds and their bodies were, I mean if you look at pictures of them they look like they're carved out of marble, but so incredibly strong, how did they work out? What did they do? What were the principles that they followed?

That was MAPS' old time. Was this a year or two years ago? Oh, probably two years. Two years. It's almost two years now. Almost two years ago when we wrote that. It's interesting because I just, Sal, I don't know if Sal shared with you guys,

he shared with me, I think it was, I think Athlean-X has come out with a program that's like similar, right? It's like a very similar, like old timey, older bronze era type of body. I think his was more, I think his was golden era, 70s body. Oh, is it older?

Oh, okay. I feel like that's become like a- Yeah, we went older. I feel like even before, right? I just feel like that's becoming a trend now with something that we did a couple years ago that I thought was really interesting. And to your point about, like,

I love that you made a category for fun and I love that you use this program because the longer you've been doing this, the more you realize the power and value of novelty training. When you first start, you can almost do anything so long as you perform it with good form and technique and see benefits from it.

The longer you've been training, the harder it is to squeeze out that next 10% or 10 pounds on a lift. And you realize how unique you have to go because your body gets so adapted to these regular movements that we always do. And most good programs have a lot of the same regular movements. And so you've reaped a lot of those benefits if you've been training for five, 10, 15 years. As you go beyond that, you start to realize like, man, the value of hacking into something that's so novel and different than what I would normally

go and pursue that there's huge benefits. Newbie gains are back. That's right. It's like you get those newbie gains because you're doing a movement you've never trained before. And to me, that's fun. That's fun. That's exciting. If you're somebody who gravitates to this naturally, this is a huge strength to lean into. And by strength, I mean, it's going to serve you in the pursuit of health and fitness for a long time. And so I love this as a category, and I love this as a program there because it's one of those ones that, you know, there's definitely a percentage of people that just gravitate to some unique stuff like this, but most people don't make this a practice and they should make this a practice to reap all the benefits.

All right, next category, women. What is the best program for women? Now of course, generally speaking, they'll do great following any of our programs and depending on the woman's goal, that will change what kind of program they do. But we've been asked so long, for so long, please create a workout for women,

please create a workout for women. So we did, it's Maps Muscle Mommy. Now what please create a workout for women. Please create a workout for me. So we did. It's Maps Muscle Mommy. Now what makes this a program for women? Really it has a lot to do. Besides there are in there some recommendations for certain supplements that benefit women more than men. For example, certain lifestyle changes that may benefit women more than men. The workout itself, we changed the programming a bit not because women need to train differently, but because women tend to prioritize different parts of their body.

They tend to want more shoulders than chest, more glutes than quads. They tend to want to shape and mold their body differently than men do, or at least they're interested. So the programming reflects this. The program room reflects the body part areas that women like to focus on and wanna develop more than men.

And that's what we created with Mapsimil. I believe this is still, is this the biggest launch we ever had? I think that was the biggest program by far, which is most popular program. Very interesting to me, uh, to the point you made that like, it's not like, uh, exercises for women are so unique and different, but because we tailored it, there was nutritional advice in there that was related to women. There was supplement advice that's related to women there were specific exercises that we put in there that was related to women But for the but to completely alienate a category right no like from men Yeah, and to have the biggest program or audience with a launch We've ever had was really interesting to watch and this one is for sure a fan favorite

I mean, I think this program is one of those ones that I feel like almost every woman that listens to the podcast, I think, owns this program or knows someone who owns this program. So this is a great one. Right, next up, beginners. You're a complete beginner to strength training. You wanna get started. You've heard us talk about on the show

or you've read the benefits of strength training. It builds muscle, improves insulin sensitivity, improves longevity and function. Of course it looks good. All right, where do I get started? Map starter. That is the best, absolute best well programmed program that we have for beginners.

And it's how trainers should train beginners. So there are stability components under there. It is traditional strength training. You will build muscle. You will get stronger. But it's written in a way that considers that we are getting you from never strength training. Stability is the focus.

Yes, to developing the ability to move into some of our other programs. This is how we train clients when they first got started. That's what you're gonna find in there. There's gonna be movements that are, a lot of movements on a physio ball to help you with your technique and there. There's going to be movements that are a lot of movements on a physical ball to help you with your technique and form.

And the exercises that we chose were the ones that benefit beginners the most. Well, this is actually, and we kind of joke about how it got so crazy with the functional movement back in the day with single leg this and, you know, balancing that. But, uh, you know, there's just enough of challenge in terms of us introducing stability ball, us introducing unilateral training in there as well to be able to challenge that stability because we need that rock solid foundation to work off of to then load substantially. And so this kind of introduces all these ways to now increase your strength stability around

the joints. Well, I remember when we wrote this, it was filling a gap and a need. Totally. We always think of like MAPS Anabolic as our foundational program for foundational strength, building metabolism. It's like the core program that everybody

should go through it, regardless of your pursuit, right? It really lays the ultimate foundation. But the reality is, we knew there was a large percentage of population that aren't even ready for that yet, right? It really lays the ultimate foundation. But the reality is, we knew there was a large percentage of population that aren't even ready for that yet, right? That can't quite squat yet, that can't quite do some of these movements, and we trained a lot of those people. And so it was like, okay, well, what do we do for the people that we need to get up to Maps Antibolic?

And Maps Antibolic is the goal, but they're starting and they have to regress for what does that regression look like? And that really was Map Starter. Map Starter was designed to fill that gap that we had with someone who's really deconditioned, someone who's never trained. I mean, how many times did you have clients when your first session was like having them balance on one leg because you had to regress things. I mean, you're not bilateral back loading and squatting that person yet, they're not ready for it. And so it really was designed for that.

So if you have somebody who is either a family or a loved one that's very deconditioned or never trained before, MAP Starter's absolutely the place that you start them at, because that's gonna prepare them for like MAPs anabolic. Yeah, one we definitely recommend for post-pregnancies. Post-partum, it's the best program. Once you're cleared, start is a great post-partum program and it's also good for the elderly.

So if you have a mom or dad or grandparent who wants to get started with strength training, like starter is the place to go. Next up, this is my favorite category, moms and dads. And the reason why there's a category for moms and dads, because there's a lot of moms and dads out there that would fit in all the other categories. But what I'm thinking of are new moms and dads and the reason why there's category for moms and dads because there's a lot of moms and dads that would fit in All the other categories, but what I'm thinking of our new moms and dads you're busy

You got busy you got a newborn or a one-year-old or a two-year-old. I'm a we're all dads We know that that's commitments that season of life, which you know it lasts for a little while for at least a few years You are busy and it is it is very demanding and you don't necessarily have the time to go leave for an hour and a half or two hours to go work out at the gym because your family is a priority but because your family is also a priority you want to maintain your health. A healthy mom or dad is a better mom or dad so how do I strength train with those commitments and I also don't want to sacrifice

results. That's Maps 15. It literally requires 15 to 20 minutes a day. It's a phenomenal strength training program with the surprise of actually being one of the most effective muscle building programs we have for many people. Many people do this not realizing they'll get some of their best gains and it's because of the low volume that a lot of people need with strength training to get those gains. I mean, this has become one of my favorite programs. Would have never guessed this. Same, nope.

Would have never guessed. Ironically, also experienced it during the birth of my son, so that was right around the time that we wrote this program, and so it just made sense. I would go through it when I was limited on time anyways, was super surprised by the response that my body had and how well I actually built on it. I thought it was really interesting

and then have now fallen in love with that program. I do wanna add to this though, like, so this was of all the lists, I was looking at that, I was like, oh, I wonder where Sal's going with moms and dads and this and I get it with the time because that makes a lot of sense. When you're limited on time, you're not getting a lot of rest.

You want to be lower on volume, lower on intensity. This is just not the time you're doing MAPS aesthetic. It would be a horrible idea for moms and dads who aren't sleeping well. But I also think there is a program that fits this category really well, too. And maybe what that looks like is, as the sleep starts to come back and you actually got good rhythm and you're feeling good.

And that's our maps 40 over 40. And that really, I think the lifestyle stuff that we included that for people, I think moms and dads would benefit off of that. And I guess the way I would decide if you're listening and you're a mom and dad of a newly born or toddler is are you at the stage with your toddler of Or kid of getting good rest able to eat have a little time for yourself actually can go to the gym and work out For say an hour at a time like this maps 40 makes a lot of sense for these people If you're at the early stages where it's just like I'm fighting to get a nights to sleep

Math 15 is probably the program that's 40 plus obviously the best for middle-aged individuals who want to build muscle, right? Um, all right last up is for travel now. We have several programs that are great for travel Um that'll that are use minimal or no equipment, but we had to pick one. I picked map suspension now the reason why I picked suspension is suspension trainers are Now the reason why I picked suspension is suspension trainers are appropriate for beginners, but they're also appropriate for very advanced. It's very hard to find travel equipment like bands that are going to benefit the super advanced.

Like you could have a beginner use bands, they'll get a great workout. If you're really strong and you're traveling, how do I work out and I have access to the gym, I'm traveling, here's some resistance bands. Oh great, I'm going to do 5,000 reps for each exercise. A suspension trainer, you'll get a workout because you could change the angle and make it really, really hard. So that's why I picked that.

I think that's a good thing. I mean, that's to me a no-brainer. We have maps anywhere, we have maps bands which also are great for travel. But suspension, you can make that really difficult. I mean, there's been times where that's all I worked out on was a suspension trainer. And I'm not like traveling or anything like that,

just because it's a good ass workout by itself. I like that and I can challenge it. And I like that I can take someone who's really deconditioned and doesn't have that, and with a suspension trainer, I can regress it by how we position their feet away from the wall or closer to the wall, uh, changes the intensity of the exercise. So very regressible, easily can be progressed for advanced people.

Requires a suspension trainer. And you can tie it to a tree, tie it to a tree, a door jam. I mean, it's like getting it, uh, traveling with it super small and easy. Like that's a, to me, I would agree that this is one of the best travel programs. That's right. And because of all this's a, to me I would agree that this is one of the best travel programs for sure. That's right, and because of all this, of course it's Black Friday, we're going through Black Friday right now,

everything's 60% off, so every one of these programs and all the other programs and bundles 60% off, and then here's what we're doing, because of this episode, we are gonna give away triple the amount of entries to win a free vacation. What? Typically it's 10 entries per bundle purchase or five entries per program purchase,

but if you get right now during the airing of this episode, you'll get 30 for bundle purchases and 15 for program purchases. This is going on until December 1st, Doug says. So this giveaway, this extra triple entries is December 1st. Let's go. Triple crown.

Now you can get all of this, the 60% off plus the entries at mapsfitnessproducts.com, but you have to use the code BLACKFRIDAY. Got some questions. The first one is, if I'm a personal trainer, what programs should I own? Oh, God. Definitely Prime and Prime Pro.

That's a must. You have to. Both are correctional exercise based. Prime allows you to assess your clients. If you don't have those and you're a trainer that listens to the show, you're dumb. Maps Prime should be the program that you do every client their first day. Should be Maps Prime. Is your assessment. So you should do that with them. Prime Pro should be in your back pocket because what's inevitable if you've been training longer than a day, you're gonna run into a client who has

chronic pain and your ability to be able to troubleshoot that and help alleviate pain is paramount to your success as a trainer. That's what Maps Prime Pro is, is it helps you go through all the major joints and test their ability to connect and go through full range of motion and if they fail it gives you correctional exercises to help them with that. And that is a must have. I would add to that, symmetry. Yeah, because unilateral programming doesn't exist.

No. So this will give them an idea. It's so necessary too, to strengthen around the joints and get everything back on track. Next question is, what do you guys think of high intensity interval program? You know, HIIT training, right? HIIT is the acronym,

High Intensity Interval Training. The problem with it is it's almost never, almost never well programmed. It's basically, this is what it looks like when you fall. It's random. It's a bunch of exercises done in a circuit and they call it HIIT. So they go, go one, two, three, four in a row. Here's your HIIT training. Now HIIT, by the way, that style of training has been shown to burn more body fat in a shorter period of time, and it's great for conditioning. Now I will say this, it doesn't work forever.

You plateau pretty quickly, but in a couple month period, yeah, in a couple month period, it's a great fat burning, fat loss style of workout, but it needs to be programmed well, because it does matter what exercise you do and what order. So we created MapsAPS HIIT. MAPS HIIT is programmed properly so you're not just throwing exercises. When you throw exercises together, just get a treadmill and do HIIT.

It's the same thing. One thing I noticed about a lot of HIIT programs out there is they don't put any emphasis on what to do in between in terms of mobility movements and to really reinforce the joints because you're putting a lot of excess stress when you're going high intensity like that and to be able to kind of counter that and have emphasis there is something that we made sure to program. Two things I remember about creating this program.

One, it was actually one of the original viral sales that we ever did. So before muscle mom and some of the other ones that went crazy, this one went crazy because of the popularity. Two, this is also the first program, I think the only program that we have a warning. Yes, we did.

Not to repeat it, not to do it for much longer than this. And so that was like one of those things where it's like, listen, we can write this and create this because it is a tool, it is valuable in the right context and at the right amount of time. And I think what most people do is they don't include the things that Justin was talking about, Sal Salma, and then they also abuse it and overuse it

versus learning how to use it for what it's great for, then move out of it. There you go. Look, if you love our show, come find us on Instagram. Justin is at Mind Pump Justin. I'm at Mind Pump DeStefano, and Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body,

dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having

Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a 5-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump.